Key Takeaways
The standard creatine dose for muscle growth and athletic performance is 3-5 grams per day.Some studies on high-dose creatine (20 g/day) have found improvements in certain cognitive domains.Overall, there is insufficient high-quality, consistent evidence to say that creatine improves cognitive health.
Creatine is a dietary supplement, popular among gym-goers and athletes for its effect on muscle growth and performance. But there’s growing interest in high-dose creatine for brain health and cognitive function.
High-Dose Creatine for Brain Health
The standard creatine dosage for muscle growth and performance is 3-5 grams (g) per day. But some studies have reported cognitive-related outcomes in people taking higher doses (greater than 20 g/daily), suggesting a potential link between creatine and brain health.
The current working theory concerns adenosine triphosphate (ATP), a molecule that transports energy throughout the body. Some researchers have theorized that creatine could affect cognition by crossing the blood-brain barrier and providing neurons with rapid ATP availability during demanding mental tasks. Saying that, this mechanism is, as of yet, unproven.
Creatine Could Affect Brain Health, But Studies Are Mixed
Over 20 studies have examined the effects of various creatine doses on cognitive functioning across populations. Some findings include:
Working memory might improve in the short term: Taking 20 g of creatine daily for five to seven days was associated with improvements in working memory among healthy adults. However, these improvements were not replicated at lower doses of 2.2 to 14 g/day or with continuous consumption of 5 g/day for six weeks.Working memory might improve after extreme sleep deprivation: A recent study found that a single high dose of creatine (0.35 g per kilogram of body weight) improved cognitive performance and processing speed among people with 21 hours of sleep deprivation, compared with those who did not take creatine.Response inhibition may improve: Taking 20 g of creatine daily for seven days improved response inhibition (i.e., thinking before acting); however, there was no improvement in other areas of cognition.Numerous studies have found no effect of creatine on cognition: For example, neither 5, 10, nor 20 g/day of creatine for six weeks affected cognitive performance in healthy adults.
Recently, a systematic review analyzed results from 16 randomized controlled trials (RCTs) on creatine and cognitive function. It concluded that creatine can improve memory, information processing speed, and attention.
However, there’s a big catch. This research was controversial because it used statistical methods that increased the likelihood of false positives. In other words, the claims that creatine can improve cognitive functioning might sound promising, but the research supporting them is flawed.
Is It Safe to Take High Doses of Creatine?
There are over 500 peer-reviewed studies on creatine, including its potential benefits and side effects. Overall, creatine is considered very safe and has a low risk of side effects when taken at the recommended dosage of 3 to 5 g/day, even after years of use.
Doses greater than 5 g/day are not recommended. Talk to a healthcare provider before taking a high dose of creatine. People with kidney issues should avoid this supplement.
Some uncommon but potential side effects of creatine supplements include:
Weight gain (likely from increased muscle mass, not fat)Water retention, in the short-termMuscle stiffnessReduced range of motion
Drinking enough water while taking creatine can help offset these possible side effects.
The Bottom Line on Creatine for Your Brain
While it might seem like high doses of creatine (20 g/day or more) could improve brain health or cognitive functioning, there isn’t enough evidence to support its use for this purpose.
The existing research on creatine and cognition is of poor quality, shows only short-term results, is conducted under extreme conditions, or hasn’t been successfully replicated.
If you want to take creatine, then it’s best to stick with the official guidance of 3 to 5 g/day. This has been shown to improve muscle mass and strength. There are also very few side effects at this dosage.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance.
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Bence is an occupational therapist with a range of work experience in mental healthcare settings. She is living with celiac disease and endometriosis.
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